CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike… Into… 2-3 ROUNDS 5 KB Deadlifts 7 Jumping Air Squats 9 Jumping Jacks :30 Plank Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 6 Cal. Bike 6 KB SDHP 6 Sit-Ups -Rest 3:00-…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate Hops Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full climbs or seated on box…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump Overs Workout Metcon (Distance) EMOM x 18 MINUTES MIN 1 – :45 Row* MIN 2 –…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2 ROUNDS 5 Heels Elevated Squats (3311) 5…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP (TEAMS OF 2) 200m Partner Med Ball Run (both partners run with their own ball) 1 ROUND EACH* P1: 10 Burpees w/Jump over the balls laid side by side P2: Alt. Bodyweight Reverse Lunges *P1 is the pacer. When they finish…
CrossFit Black Ridge – CrossFit Never Miss a Monday! View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate set…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (7 MIN CAP) 10 Strokes, Drill #1 5 Inch Worms w/push-up 10 Strokes, Drill #2 10 Glute Bridge-Ups 10 Strokes, Drill #3 10 Ring Rows 10 Strokes, Drill #4 Workout “ALL IN” (8 Rounds for distance) 4 SETS :30 Max Meter…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest) Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 6-12-18-24… Plate Ground to Overhead Overhead Plate…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad Jumps Strength Metcon (Weight) ON A 13:00 RUNNING CLOCK… Build to a “Heavy” Set of the Following Complex:…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES 1 – :30 Moderate Row → Row at workout pace 2 – :30 Up-Down w/step over the erg → Burpee over Erg 3 – :30 Moderate Bike → Bike at workout pace 4 – :30 Sit-Up Workout Metcon (No…